Sat, Nov 19, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buzz Saws
  • 20 Kettlebell Swings (light wt)
  • 20 Front Squats (45# bar)
  • 20 Push Presses (45# bar)
  • 5 DB Thrusters (25#)
  • 5 Pull Ups

 —Conditioning—

For Time:

  • 10 Dead Hang Pull Ups
  • 20 Double Unders
  • 30 DB Thrusters (35/25)
  • 40 Kettlebell Swings (53/35)
  • 50 Air Squats
  • 40 Kettlebell Swings
  • 30 DB Thrusters
  • 20 Double Unders
  • 10 Dead Hang Pull Ups

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